CrossFit Nyack


Big Congratulations To Team CFN

Athletes from our fierce competitive team represented well this past weekend during the Festivus Games held at CrossFit The Rack, Paramus, NJ.  Walking away with top finishes on the day, Team CFN demonstrated incredible teamwork, undeniable courage, and sharp skills.  Our sea of orange and blue undoubtedly left a lasting impression on everyone present.  We are very proud of their performances.

The results were as follows:

Novice Women:

Myla Balista – 9th Place

June Balista – 24th Place

Julia Berger – 25th Place

Anna Marie O’Looney – 26th Place

Intermediate Women:

Gina Edmonds – 17th Place

Intermediate Men:

Sam Yanowitz – 2nd Place

Francis Uwazurike – 3rd Place

Workout of the Day For Thursday, April 24, 2014

Warm Up

Foam Roll

Strength / Skill

Test Bridge Up

4 Mins – First Rib MOB

4 Mins – Overhead Distraction

10 Bridge Ups

Hold Bridge Up for 1 Min x 2



5 Hang Squat Snatches (65/95)

10 OH Med Ball Sit Ups (14/20)

Workout of the Day For Wednesday, April 23, 2014

Warm Up

Coach’s Choice


This is a partner WOD.

3 Rounds

1500 Meter Row

4 Wheel Barrow Laps

400 Meter Run with (14#/20#) Med Ball

100 Meter Piggy Back Ride

25 Partner High 5 Abmat Sit Ups

For this WOD, one partner rows at a time.  Split the distance (750 each).  Each partner does 2 wheel barrow laps.  Both partners run with a med ball.  Partners split piggy back ride.    On the sit ups, face each other and high 5 after each rep.


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